Crisis plan: 24–72 hours when substance craving occurs

Crisis Is Not Failure – A 24–72 Hour Relapse Prevention Plan

Crisis is not failure. It is part of recovery. A well-prepared plan for the first 24–72 hours can determine whether a wave of craving passes safely or leads to relapse.

This is a practical guide for people in recovery and their loved ones: what to do in the first minutes, how to survive the first day, and how to stabilize over the next two days.

⚠️ Note: This is not medical advice. In life-threatening situations, call emergency services (112). For urgent therapeutic support, contact a professional center such as Monar in Kębliny near Łódź or your local support service.

Recognize the Crisis: The S.O.S. Signals

S – Somatic signals: tension, rapid heartbeat, insomnia, restlessness.O – Obsessive thoughts: “just one time,” mental images of using, planning.S – Situational triggers: loneliness, conflict, payday, old places, certain smells, specific times of day.

The faster you name it, the faster you act. Craving rises like a wave — and it falls. The key is not staying alone with it.

0–60 Minutes: First Aid for Craving

1) Call Someone (3–5 minutes)

Keep 3 contacts saved: therapist, group member, trusted person.Say clearly: “I’m experiencing craving. Can you stay on the phone with me for 10–15 minutes?”

2) Ground the Body (5–10 minutes)

• Breathing 4–6: inhale 4 seconds, exhale 6 seconds (20 cycles).

• 5–4–3–2–1 technique: name what you see, feel, hear, smell, taste.

• Temperature reset: cool water on wrists or a warm shower to interrupt the stress response.

3) Change Location (5 minutes)

Leave the risky environment.Open a window, turn on neutral light, temporarily remove access to money or contacts linked to substance use.

4) Urge Surfing (10–15 minutes)

Treat craving like a wave.Rate intensity (0–10) every 2 minutes.Set a 15-minute timer and promise: “For 15 minutes, I make no decisions.”

1–24 Hours: The First Day Plan

A) Hour-by-Hour Structure

Every 60–90 minutes:

• Contact someone.

• Take a 10–20 minute walk.

• Drink water and eat something simple.

• Do a short task (cleaning, drawing, puzzles).

Avoid endless scrolling or isolation.

B) HALT Check

Hungry – eat.Angry – name and express safely.Lonely – call or meet someone.Tired – rest briefly.

C) Protective Measures

• Delete risky contacts.

• Avoid triggering routes and locations.

• Plan a safe evening routine: meal, shower, relaxation, sleep.

D) Where to Seek Support

Support meetings (in person or online).Contact a treatment center such as Monar in Kębliny near Łódź.Clearly tell loved ones what you need.

24–72 Hours: Stabilization

1) Three Daily Blocks

Morning – simple to-do list (3 tasks) + contact support.Afternoon – 30–45 minutes of physical activity.Evening – calming routine + journaling what worked.

2) Trigger Mapping

Trigger → Thought → Emotion → Alternative Action.

Example:“Lonely evening” → “I can’t handle this” → anxiety → call friend + short walk.

3) Safety Network

Minimum two supportive contacts daily.Pre-chosen safe location (gym, club, community center, park).

4) 72-Hour Micro-Goals

No old places or contacts.Consistent sleep schedule.Three meals daily.Healthy reward for each sober day.

For Loved Ones: Support Without Control

What helps:

• “I hear you’re struggling. I’m here. Let’s get through 15 minutes together.”

• Walk together, cook together, set a timer together.

• Ask: “On a scale of 0–10, where are you now? What would lower it by one point?”

Avoid:

• Lectures and threats.

• Surveillance without communication.

Emergency signs:Aggression, suicidal thoughts, severe withdrawal symptoms, loss of consciousness — call emergency services immediately.

Your Crisis Card (Copy and Keep)

My warning sign: ______

Three support contacts: ______

First 15 minutes: breathing → grounding → change place → call

Hour plan: contact → walk → food → short task

Places/people to avoid: ______

What strengthens me: ______

Myths About Craving

Myth: “If craving returned, I failed.”Fact: Craving is a wave — it passes.

Myth: “I must fight it.”Fact: Observing it works better than resisting.

Myth: “I can handle this alone.”Fact: Isolation fuels relapse.

When to Seek Professional Help

• Craving intensifies daily despite coping strategies.

• Risky behaviors appear.

• Thoughts of hopelessness increase.

• Severe sleep, mood, or appetite disturbances occur.

In such cases, contact a professional treatment center such as Monar in Kębliny near Łódź for consultation and support options.

Recovery is not about avoiding crisis — it is about knowing how to move through it safely.